Healthy You

Healthy You is a healthy eating program hosted by the Co-op. Several Tuesday’s per month, we hold an hour long class about some aspect of eating healthy. Whether it’s about budgeting, different aspects of healthy eating, or simply touring the Co-op, we want to help you on your path to a healthy life. For the program dates, view our events calendar. For more information on the Healthy You program, contact Heather at heather@onf.coop.

The following are notes from past Healthy You events:

Gluten Free Holiday Recipes

Salmon with Lemon, Capers, & Rosemary
4 (6-ounce) salmon fillets
1/4 cup extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon minced fresh rosemary leaves
8 lemon slices (about 2 lemons)
1/4 cup lemon juice (about 1 lemon)
1/2 cup Marsala wine (or white wine)
4 teaspoons capers
4 pieces of aluminum foil

Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets. Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.

Gluten Free Stuffing
1 loaf gluten-free bread (cut into1/2 inch cubes).  I like Udi’s but any will do.
1/2 cup CF ghee (or other casein-free oil like pastured lard, coconut oil, or olive oil)
1 1/2 cups chopped onion
1 cup chopped celery
2 tablespoons sage
1 tablespoon thyme
1 teaspoon salt, or to taste
1/2 teaspoon pepper, or to taste
1 ½- 1 ¾ cup chicken broth
3 large eggs

Preheat oven to 325° Chop celery and onion. Prepare the breadcrumbs (or bread “cubes” to be precise). Spread chopped bread pieces on a couple baking sheets one layer deep. Bake for about 10 minutes on 325 degrees, until cubes are dry; however, do not brown them. Increase temperature of oven to 350° Cool bread crumbs as you melt ghee in pan.  Add onions and celery and sauté for 10 minutes.  Add herbs, salt and pepper in for the last couple minutes of cooking. Add 1 ½ cups stock.  Temper eggs by spooning a bit of stock into the eggs, adding little by little to the eggs until all the stock/veggie mix is beat in the eggs. Place bread cubes into a baking dish.  Pour stock/eggs over and mix, moistening the bread.  You want to make sure the stuffing is not too dry or too soggy.  I find that I like each piece of bread to be coated and a bit wet but not soggy all the way through.  If it’s too dry add extra stock a little at a time to not over moisten. Bake for approximately 45-50 minutes on 350 degrees or until the top is brown.

Gluten Free Pie Crust
1 1/4 cup (5 ounces) almond flour (this is not the same as almond meal)
2/3 cup (2 ounces) gluten-free oat flour
2/3 cup (2 ounces) tapioca flour
1/2 cup (2 ounces) teff flour
1/2 cup (3 ounces) potato starch
1/4 cup (2 ounces) sweet rice flour
2 teaspoons xanthan gum
1/4 teaspoon guar gum
1/2 teaspoon kosher salt
5 tablespoons butter, cold (or non-dairy butter sticks)
4 tablespoons leaf lard, cold (see note below)
1 large egg
6 to 8 tablespoons ice-cold water

Mixing the dry ingredients. In a large bowl, mix the almond flour, oat flour, tapioca flour, teff flour, and potato starch. I use a whisk here, and slow down as I mix them, repeatedly, until they have become one flour. Add the xanthan and guar gums and the salt. Mix well. Adding the fats. Add small pieces of the ice-cold butter to the flour mixture, not much bigger than a pea. (Or, if you’d like to do as you see in the photos above, freeze your butter beforehand, then grate the frozen butter into the flours. Move quickly.) Afterward, add the leaf lard in small portions, of equal size. Making the sandy dough. Use your hands to scoop up the flours and mix in the fats. Go slowly. Rub your hands together. Feel the fats work into the flours with your fingers. I like to lift and rub, scoop and let them all fall through my fingers. You’ll know when you are done. You’ll feel done. The flours will look sandy now.Finishing the dough. Combine the egg with 3 tablespoons of the water and whisk them together.Here’s where you can go two ways. If you want to do everything by hand, then do so. Add the eggy water to the dough. Work the dough together with your hands, or a rubber spatula, or whatever feels right. When the dough feels coherent, stop.

Cranberry Chocolate Biscotti
½ cup agave nectar
2 eggs
1 tablespoon vanilla extract
3 cups blanched almond flour
¼ teaspoon celtic sea salt
1 teaspoon baking soda
½ cup dark chocolate chips
½ cup dried cranberries
½ cup pecans, coarsely chopped

In a large bowl combine agave, eggs and vanilla and blend with a hand mixer until fluffy, about 5 minutes. In a separate bowl, stir together almond flour, salt and baking soda. Add dry ingredients to wet and stir until combined then fold in chocolate, cranberries and chopped pecans. Transfer dough to a parchment paper lined baking sheet and form a log about 12 inches long and 3 inches wide. Bake at 325° for 30 minutes. Remove from oven and cool for 20 minutes. Transfer log to a cutting board and cut into ½ inch slices on the diagonal. Place the biscotti on the parchment lined baking sheet. Bake at 325° for 15 minutes, turn slices over and bake for another 15 minutes or until golden brown. Remove from oven, let cool until crunchy about 20 minutes and serve.

Black and White Cookies 2 ½ cups blanched almond flour ½ teaspoon celtic sea salt ¼ cup agave nectar ½ cup grapeseed oil 1 tablespoon vanilla extract 1 cup dark chocolate chips

In a large bowl, combine almond flour and salt. In a smaller bowl, combine grapeseed oil, agave and vanilla. Stir wet ingredients into dry. Chill dough in freezer for 30 minutes. Between 2 pieces of parchment paper, roll out dough 1/4 to 1/8 inch thick. Using a 2 inch cookie cutter or the top of a 2 inch wide jelly jar, cut out cookies. Bake at 350° on a parchment lined baking sheet for 5-7 minutes until brown around the edges. Cool for ½ hour. In a small saucepan, melt chocolate over very low heat, stirring continuously. Remove saucepan from heat and one by one, dip cookies into chocolate. Set cookies to cool on a parchment lined baking sheet – refrigerate if necessary to harden chocolate.

Quinoa Meatloaf
1 cup quinoa
1 3/4th cup vegetable broth
1 teaspoon olive oil
1 small onion, chopped
1 carrot, diced
1 green bell pepper
1 large clove garlic, chopped
1 package ground turkey
1 egg
1 teaspoons salt
1 teaspoon ground black pepper

Preheat oven to 350 degrees. Cook quinoa as directed on package. I use broth to replace water, but water works just fine. The liquid will be completely absorbed. Dice up the onion, pepper, and carrot. Add olive oil to pan and sauté the vegetables for about 5 minutes. Add in the garlic and sauté for about 1 minute more. In a large bowl combine the meat, the vegetables, quinoa, and egg, as well as the salt and pepper. Mix together. Add mixture to a loaf pan or a muffin pan. Cook for about 45-50 minutes. I just keep checking it. Sauce for the Top: I use ketchup, mustard, soy sauce, and sugar for my topping. I start with ketchup as my base (we sell gluten free ketchup) I add mustard, less than the ketchup, next I add soy sauce, less than the mustard then put about a tablespoon of sugar in it. Mix it together and taste. If it’s too sweet add a little more soy sauce, if it’s too ketchup-y add some more mustard. Basically I just mess with it until it’s the flavor I like. I add this to my meatloaf about 40 minutes into cooking.

Cilantro, Cheese, Scallion Drop Biscuits 
2 cups gluten free flour
1 teaspoon xanthan gum
2 teaspoons baking powder
1/4 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
3 Tablespoon fresh cilantro, chopped
1 Tablespoon apple cider vinegar and 1 cup milk (I use buttermilk)
3 Tablespoons olive oil
½ cup Sharp Cheese *Use more or less, depending on how much you like it! I use Organic Valley*
1/4 scallions (green parts only)

Preheat the oven to 400 degrees. Grease a baking sheet with unsalted butter. In a large bowl, combine the flours, baking powder, baking soda, xanthan gum, salt, and pepper. In a small bowl, combine the milk, vinegar, oil, scallions, cilantro, and cheese. Pour the liquid mixture into the dry mixture and stir until just combined. Drop by tablespoonfuls 1 1/2 inches apart on the prepared baking sheet. Bake for 11 to 13 minutes. Serve warm.

Gluten Free Bread Pudding
4 whole eggs
2 tsp vanilla
2 ½ cups of cold milk
½ cup sugar
pinch of salt
3/4th loaf of gluten free bread *Cinnamon raisin bread*

Preheat oven to 350 degrees. Cut bread into bite size pieces and place in a greased dish. Beat the eggs together. Add vanilla, milk, sugar, and salt. Pour mixture on top of bread. Bake for 25 minutes. Enjoy!

Gluten Free Cornbread
1 cup cornmeal
1 cup gluten free pancake and baking mix
1/2 cup sugar
3 1/2 t. baking powder
1/4 t. salt
1 cup milk
1/4 cup canola oil
2 eggs
1 tsp. vanilla extract

Preheat oven to 400 degrees. Grease 8 inch square baking pan. Combine all ingredients in a bowl and mix well. Pour into pan. Bake about 20 to 25 min.

Chili Garlic Pumpkin Hummus
3 1/2 cups cooked chickpeas
1 cup canned pumpkin puree
2 tbsp lemon juice
1 heaping tablespoon tahini
2 cloves garlic
1/2 to 3/4 cups water
1 to 2 tbsp chili garlic sauce
1 tbsp olive oil
Sea salt to taste

Blend all the ingredients (starting with just 1/3 cup water) together in food processor until the mixture is very smooth, about 5 to 10 minutes. Add more water to thin if needed, and adjust salt and chili garlic sauce to taste. Chill in fridge for at least 2-3 hours before serving.

Smokey Butternut Mac and Cheese
16 ounces brown rice pasta, macaroni, penne, fusili, shells all work well
2 cups cashews, soaked in water at least 3 hours and drained
1  1/2 to 2 cups almond milk, to thin
1 tablespoon lemon juice
1 teaspoon lemon zest
2 cups cooked butternut squash
1/3 cup nutritional yeast
1 teaspoon minced garlic
1 1/4 teaspoon salt
5 cups chopped (and de-stemmed) kale
1/2 tablespoon coconut or olive oil
1/2 teaspoon sea salt
1 to 1 1/2 teaspoons smoked paprika

Cook the pasta according to package directions, undercooking just slightly by a minute or so. Drain well and rinse completely with cold water to remove any starch. Transfer the pasta back to the pot and set aside. You can stir in a drizzle of olive oil at this point to keep the pasta slick, but you don’t have too. Place the soaked and drained cashews, 1 cup almond milk, lemon juice, lemon zest, cooked butternut squash, nutritional yeast, garlic, and 1 1/4 teaspoons salt into a food processor. Blend very well, at least 7 minutes, until completely smooth and silky, scraping down the sides as necessary. Add about 1/2 cup more almond milk until thinned, pulsing between each addition. Add the sauce to the pasta in the pot, and then stir in the remaining almond milk to thin. Warm up gently over medium-low heat, stirring often until desired temperature is reached. Sprinkle on the smoked paprika and fold just to combine. In a small frying pan over medium-high heat, toss together the kale, coconut oil and sea salt and saute for about 3 minutes, or until bright green and slightly wilted. Stir into the pasta and serve immediately.

Pumpkin Spice Rice Pudding
1 cup arborio rice, rinsed
1  1/2 cups almond milk
1 cinnamon stick
1/2 teaspoon salt
1 teaspoon orange (or clementine) zest
1/2 cup coconut sugar (regular granulated works      fine too)
2 tablespoons coconut milk or almond milk
1 cup pumpkin puree
1/8 teaspoon ground cloves
1/8 teaspoon nutmeg
1/4 teaspoon allspice
Dash ground cinnamon
1/2 teaspoon fresh grated ginger
1/3 cup golden raisins (optional)

In a 2 quart saucepan, combine the rice, 1 1/2 cups almond milk, cinnamon stick, orange zest and sea salt. Over high heat, bring rice to a boil and then immediately rduce heat to low and cover. Cook 20 minutes, or until liquid has been absorbed. Keeping at low heat, stir in the rest of the ingredients and cook about 5 to 7 more minutes. Refrigerate until cold. Serve with cashew cream or vegan whipped topping and a sprinkle of cinnamon.

Apple Cider Cupcakes with Caramel Frosting
Cupcakes:
1 cup superfine brown rice flour
1 cup sorghum flour
3/4 cup potato starch
1/4 cup sweet white rice flour
1   1/2 teaspoons xanthan gum
2 teaspoons baking powder
1 teaspoon baking soda
Pinch salt
2 teaspoons cinnamon
3/4 cup melted nondairy margarine
1  1/3 cup sucanat
1/2 cup turbinado sugar
1 tablespoon ground chia seeds mixed with 1/4 cup water
1 1/2 cups apple cider
1 teaspoon vanilla extract

Frosting:
1/4  cup canned coconut milk
1/3  cup sucanat
1   1/4  tablespoons nondairy margarine, divided
1/4 teaspoon sea salt
2   3/4 cups confectioner’s sugar
1/4 teaspoon vanilla extract
1/2 tablespoon apple cider

Cupcakes:

Preheat your oven to 350 °F. Line 12 cupcake tins with paper liners. In a medium sized bowl, whisk together the brown rice flour, sorghum flour, potato starch, sweet white rice flour, xanthan gum, baking powder, baking soda, salt and cinnamon. In a separate, larger bowl, combine the melted margarine, sucanat, turbinado and chia mixture. Add in a little bit of the flour, and a little bit of the apple cider plus all of the vanilla and mix until smooth. Repeat with the flour mixture and the apple cider until all of each has been incorporated. Mix on high speed for 1 minute. Place 1/3 cup of batter into each prepared cupcake tin and bake in a preheated oven for 25 to 30 minutes, or until a knife inserted into the middle comes out clean. Let cool completely before frosting.

Frosting:

To make the frosting, place the coconut milk, sucanat and 1/2 tablespoon margarine into a small saucepan and cook over medium heat just until the sugar granules have dissolved, about 5 minutes. Let cool to room temperature and then transfer to an electric mixing bowl and add in the confectioner’s sugar, vanilla extract, remaining margarine and the apple cider. Whip on the highest speed until fluffy. If it seems too stiff, add just a touch (1/8 to 1/4 teaspoon) more apple cider to smooth it out.

Nog Cheesecake
Crust:
1 cup pecans
12 medjool dates
1/2 cup almond meal
1 tsp vanilla extract
1/2 tsp sea salt
Dash  nutmeg

Filling:
3 (8 ounce) packages vegan cream cheese
3/4 cup sugar
1/2 cup superfine brown rice flour
3/4 cup vegan eggnog (highly recommend So Delicious out of all the brands. yum.)
1/2 cup silken tofu
2 tablespoons bourbon or rum
1 tsp ground nutmeg
Dash or two of salt
Preheat oven to 400 º F.

In a food processor combine pecans, vanilla extract and dates and pulse until crumbly. Add in almond meal and blend until evenly mixed. Press mixture into the bottom of a 9 inch spring form pan. Bake crust in preheated oven for about 10 minutes. Cool crust on wire rack while you prepare the filling. Increase oven temp to 425º F. In clean food processor combine vegan cream cheese, sugar, flour, nog, tofu, bourbon, vegan nutmeg and salt. Process until smooth. Get all the flour lumps out! Spread into baked pie crust and then bake in preheated oven for 10 minutes. Reduce heat to 250 °F and bake for an additional 45 minutes without ever opening the oven door. Let cheesecake cool on wire rack and then transfer to refrigerator and let chill overnight. Serve cold with whipped topping and a sprinkle of nutmeg.

Pumpkin Polenta Recipe
3 cups fresh water
Pinch of sea salt, to taste
1 cup Bob’s Red Mill Gluten-Free Polenta
1 14-oz. can organic pumpkin puree
2/3 cup coconut milk or soy milk
2-3 tablespoons vegan butter
1 tablespoon raw organic agave nectar , optional
1/4 teaspoon nutmeg

Heat the water in a deep saucepan until boiling and add a pinch of sea salt, to taste. Pour the polenta into the simmering water, stirring with a whisk as you pour. Continue to whisk for a minute or two as the polenta cooks and adjust the heat to medium-low heat, so that the mixture gently simmers but does not cook too quickly- you don’t want to scorch it. Keep an eye on it and stir frequently to keep it from sticking. When the polenta has absorbed most of the water, add in the pumpkin puree and whisk to combine. Add in the coconut milk, vegan butter, agave and nutmeg, and stir again. The polenta should be ready in roughly 20 to 30 minutes. It should be tender to the bite, not gritty. If it isn’t soft enough for you, add more coconut milk and cook it a little longer. Sprinkle with roasted shelled pumpkin seeds.

Pumpkin Sweet Potato Soup Recipe
2 tablespoons olive oil
1 medium onion, diced
4 medium carrots, peeled, chopped
2 celery stalks, chopped
1/4 to 1/2 teaspoon ground ginger, to taste
1/4 teaspoon nutmeg
1/2 teaspoon curry powder- mild or hot, to taste
Dash of sea salt and freshly ground pepper, to taste
1 14.5-oz. can pumpkin (or 2 heaping cups fresh, peeled and cubed)
1 medium sweet potato, peeled, cubed
6 cups light vegetable broth
2-3 tablespoons dry sherry or white wine, if desired
1/2 can coconut milk , to taste
Lime zest for garnish

In a heavy soup pot, heat the olive oil over medium heat, and sauté the onion for about 5 minutes until softened. Add in the chopped carrots and celery, and stir in the spices. Lower heat and gently cook for about 10 minutes, being careful not to brown the onions. Add in the pumpkin, sweet potato and vegetable broth, and sherry; stir together. Cover and bring to a slow simmer, cooking the soup for about 25-35 minutes until the vegetables are very tender. Remove from heat, and puree the soup with an immersion hand blender right in the pot; or puree it batches in a blender or food processor (carefully ladle the soup into a blender not more than half full, cover tightly and puree the soup until it is smooth and creamy; return the puree to soup pot). Taste and adjust the seasonings. Return the pot to low-medium heat. Stir in the coconut milk and blend till smooth. Warm through gently for ten minutes – don’t boil it. Serve in bowls with a sprinkle of lime zest.

Substituting Gluten

Gluten, a protein found in wheat flour, is what gives structure to baked goods. It gives breads, muffins, and cakes their soft spongy texture. To replace gluten, you’ll need to use other thickeners like xanthan gum or guar gum in your baking.

Xanthum Gum: This comes from the dried cell coat of a microorganism called Zanthomonas campestris.

Guar Gum: This powder comes from the seed of the plant Cyamopsis tetragonolobus. It is an excellent gluten substitute.

Potato Starch Flour: This is a gluten-free thickening agent that is perfect for cream-based soups and sauces. Mix it a little with water first, then substitute potato starch flour for flour in your recipe, but use half the amount called for.

Tapioca Flour: This is a light, white, very smooth flour that comes from the cassava root. It gives baked goods a nice chewy texture. It is also easily combined with cornstarch and soy flour.

Soy Flour: This nutty-tasting flour has a high protein and fat content. It’s best when used in combination with other flours and for baking brownies, or any baked goods with nuts or fruit, which will mask any “beany” flavor.

Cornstarch: A refined starch that comes from corn, it’s mostly used as a thickening agent for puddings, fruit sauces, and Asian cooking. It is also used in combination with other flours for baking.

Corn Flour: This flour is milled from corn and can be blended with cornmeal to make cornbread or muffins. It is excellent for waffles or pancakes.

Cornmeal: can be ground from either yellow or white corn. This is often combined with flours for baking. It imparts a strong corn flavor that is delicious in pancakes, waffles, or muffins.

White Rice Flour: This is an excellent basic flour for gluten-free baking. It is milled from polished white rice. Because it has such a bland flavor, it is perfect for baking, as it doesn’t impart any flavors. It works well with other flours. White rice flour is available in most health food stores, and also in Asian markets. Look for types called fine-textured white rice flour.

Brown Rice Flour: Made from unpolished brown rice, brown rice flour retains the nutritional value of the rice bran. Use it in breads, muffins, and cookies.

Easy & Inexpensive Vegan Recipes

Cheesy Kale
• 1 bunch Kale
• 1.5 tablespoons soy sauce
• 1.5 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• 1 carrot, diced
• 1 avocado, diced
• ½ cup nutritional yeast *However cheesy you want it to be*

Tear Kale leaves into pieces, not the stems, they are bitter. Add the liquid to the kale and massage with your hands. After you have the kale evenly coated, add the nutritional yeast. Fold in the carrots and avocado. Let sit for 15-30 minutes to soak up flavor.

Nachos
• 1 box Fantastic Foods Taco Filling
• 1 bag of tortilla chips
• 1 can Bearitos spicy refried beans
• Daiya Cheese
• Tofruitti Sour Cream
• Lettuce, Tomatoes, Onions, etc.

Add everything together and you have nachos!

Chickpea Curry
• 1 onion
• 1 tbsp oil
• 2 cloves of garlic
• 1 tsp mustard seed
• ½ tsp chili flakes
• 1 tsp cumin
• 1 tsp turmeric
• 1 tsp coriander seed
• 1 tbsp salt
• 1 can chickpeas, drain and rinse
• 2 ripe tomatoes diced or 1 cup canned tomatoes
• Cilantro for garnish

Heat oil in large pot and add onions, cook about 4 minutes and add garlic, cook until translucent. Add spices and cook for about 1 minute. Add chickpeas and tomatoes and cook. Stir occasionally for about 20 minutes. Serve with rice.

“Burgers” and Fries
• 1 Gardien Burger Patty
• Whatever toppings you wish
• 1 sprouted bun or a lettuce leaf if you want to be more healthy
• Alexia Frozen sweet potato fries

Peanut Butter or Almond Butter with fruit sandwich
• Nut Butter of your choice
• Fruit of your choice *bananas, blackberries, strawberries, whatever you like*

ATL Sandwich
• 1 avocado
• 1 tomato slice
• Lettuce
• Pita bread or normal bread

Quesadilla
• Brown rice tortilla
• Daiya cheese
• Any leftover veggies you have

Pour a little oil in a pan and get it hot. Place tortilla in, add cheese and veggies, place another tortilla on top and cook until brown and the cheese melts. Top with fresh pico, salsa, “sour cream”, guacamole.

“Chicken” Salad
• 1 pack seitan or tofu
• 1 stalk celery, diced
• ½ diced onion
• 1 cup bell pepper diced
• 1 cup vegan mayo
• 1 tsp onion salt
• 1 tsp paprika
• 1 tsp pepper

Cook seitan as directed. I steam mine for about 10 minutes. Once cooled tear into pieces. Add other ingredients. Let sit for 30-45 minutes for flavor.

Sloppy Joes
• 1 package Fantastic Foods Sloppy Joe mix
• 1 package buns

Cook sloppy joes as directed on package, serve with daiya cheese on top. Have with any veggies!

No Egg Sandwich
• ½ lb firm tofu, mashed (about a cup)
• 2 green onions finely chopped
• 1 tbsp vegan mayo
• 2 tbsp pickle relish
• 1 tsp stoneground mustard
• ¼ tsp cumin
• ¼ tsp turmeric
• ¼ tsp garlic powder
• Lettuce
• Tomato
• Bread

Combine the mashed tofu with onions, mayo, relish, mustard, cumin, turmeric, and garlic powder. Mix together. Let sit 30 minutes for flavor. Serve on bread or lettuce wraps.
-Recipe from COK.

Egg Free Breakfast Scramble
• 14 ounce package extra firm tofu, drained
• 2 tbsp veg oil
• ¼ tsp turmeric
• 1 tbsp garlic powder
• 1 tsp onion powder
• ½ cup nutritional yeast
• salt and pepper
• ½ lb chopped mushroom
• 1 bell pepper chopped
• 1 green onion chopped

Use a fork or potato masher and crumble the tofu into small pieces and then sauté in oil in a frying pan. After a few minutes add remaining ingredients. Lightly toss in the pan until well cooked. Serve warm.
-Recipe from COK.

Spaghetti and Meatballs
• Noodles of your choice. Make sure they are vegan
• Sauce of your choice. Also, check labels. Milk is in a lot of things you wouldn’t think.
• Nate’s Meatless Meatballs

Cook noodles as directed. Add sauce to a pot and add meatballs, bring to a boil and then reduce heat and cook about 10 minutes. Add vegan parmesan cheese or Daiya mozzarella if you desire.

Vegan Foods Glossary
• Nutritional Yeast: An inactive, vitamin- and mineral-rich yeast that adds a cheesy flavor to soups, casseroles, or in place of cheese to make any dish creamier.
• Tahini: A calcium-rich, creamy, sesame seed paste.
• Textured Vegetable Protein (TVP): A dried, soy product that substitutes for ground beef in stews, chilis, pasta sauce, and more.
• Tofu: A versatile, high-protein, soy product readily available in many different textures from silken (great in smoothies and desserts) to extra firm; happily absorbs surrounding flavors and spices.

How to shop the Co-op on a budget & stay healthy

  • Plan out your shopping trip
  • Keep dishes simple
  • Buy produce that can be used more than once, also look to see what is in season. We have a produce blog every Tuesday that highlights what is fresh!
  • Snack foods: trail mixes, granola, carrots, fruit, etc.
  • Make you own simple dressings and sauces.
  • You don’t have to eat meat everyday. Eat it 2-3 times a week. When you do please buy local, that way you know exactly what you are getting. Get proteins from nuts, eggs, yogurt, and beans. They are a cheaper form of protein. A serving size is about the size of a deck of cards. *Also, black bean burgers in the deli! Super cheap and awesome!
  • Plan ahead for the week. Take inventory on what you already have and stick to your list. Coop Deals last 2 weeks and are great money savers.
  • Become an owner!
  • Healthy food is actually cheaper! You aren’t spending money on empty calorie items such as sodas, chips, candy, etc.
  • Produce- in season and local is cheaper.
  • Keep containers and buy in bulk! Get them weighed at the OSD. This way you don’t have to pay for packaging and you get exactly what you want.
  • Frozen, canned, or dried. Frozen is best, they freeze them at their peak of ripeness so you still get all the nutrients. Use what you need and freeze the rest. Also, consider powdered or evaporated milk in soups, casseroles, mashed potatoes, and desserts.
  • Before you buy perishable foods think about exactly how you will use it. Americans generate roughly 30 million tons of food waste each year. Example: Roast a chicken, use the leftovers for salad or sandwiches the next day.
  • Look at the label, they are listed in order of weight. Example: look for tomatoes being first instead of water. Also, look for a simpler versions of your favorite foods.
  • Buy oatmeal, or a simple flaked or puffed cereal.
  • Buy in bulk.

Recipes

Sausage/Spinach Pasta

Field Roast Italian Sausage $5.79
¾ lb Semolina Rotini (Bulk) $1.57
3 cloves garlic $0.30
½ lb fresh spinach $3.99
1 pint cherry tomatoes $4.99
1 tbsp olive oil (bulk) $0.21
Avg Parmesan Cheese $2.00

Total= $18.85

*Cook pasta until tender 9-11 minutes
*Cook the sausage over medium heat, break it into smaller pieces until it is done. Stir in garlic, spinach, and tomatoes. Cook while stirring often until the greens wilt and the tomatoes begin to break down which is about 2-3 minutes, remove and cover to keep warm.
*Combine the parmesan cheese and any spices you might like (I suggest salt, pepper, and red chili flakes) in a large bowl. Measure ½ cup of the water out of the noodles and mix with the olive oil. Drain the noodles then add that mixture back in. Add to the bowl with the cheese/herb mix and toss. Serve the sausage/veggie mix on top and serve with some more parmesan cheese if you desire!

Comfort Dinner: Meatloaf, Potatoes, Greens

Meatloaf:
1 lb ground beef $6.99
1 avg red onion $0.79
1 smaller green bell pepper $1.75
2 carrots $0.25
2 eggs $0.34
Ian’s breadcrumbs $3.59

Potatoes:
1 lb red potatoes $1.79
1 tbsp olive oil $0.21

Greens:
Mustard Greens $2.99
1 tbsp olive oil $0.21

Total= $18.91

Meatloaf:
*Preheat oven to 350 degrees
*Dice onion, pepper, and carrots into small pieces
*Break 2 eggs into a large bowl, add meat and combine. Pour in diced veggies and mix all together. *Add any seasonings you wish, again I use red pepper flakes, salt and pepper. Add bread crumbs until the mixture holds together.
*Put mixture into a baking dish *I use a smaller rectangular dish but you can cook it on anything, it keeps its form.
Bake in the oven for an hour, I check on it after 30 minutes then again at 45 minutes.
*I kind of eyeball the sauce for the top. I start out with ketchup, then add mustard *smaller amount than what you used for ketchup* then add soy sauce *smaller than the mustard you used* then a little bit of sugar, mix together and taste. If its too sweet add soy sauce or whatever you think it might need. When you think there is about 10 minutes left to cook, add sauce.

Potatoes:
*Preheat oven to 350 degrees
*Dice the potatoes, toss with olive oil, rosemary, and thyme.
*Bake until the potatoes are tender and they are the desired color you like

Greens:
*Strip the leaves of the stems and break into smaller pieces.
*Add olive oil to skillet and let it get hot
*Add the leaves and make sure they are all coated with olive oil, put a lid on it and cook until they wilt

Grilled Chicken Tenders, Onion Rings, Frozen Corn

1 lb boneless chicken breasts $5.79
1 package Alexia Onion Rings $2.99
1 package Stahl frozen corn $2.49

Total= $11.27

*I like to add lemon pepper, garlic, and red pepper flakes to the chicken before I grill it.

Spaghetti, Salad, Garlic Bread

1 lb Semolina Spaghetti $1.69
Field Day Organic Sauce $3.59
Green Leaf Lettuce $2.29
Romas $0.60
Carrots $0.40
Shallot $1.00
2 Rudi’s Hamburger Buns $0.92

Total= $10.49

*I LOVE seasonings, especially on a salad. I like to add Italian seasoning to the lettuce, garlic to the tomatoes, and if you have a jar of banana peppers, they make a WONDERFUL vinaigrette. Just add some of the juice to the salad and toss. Also, shallots have an amazing taste and they look really awesome in a salad, just slice them, not dice them.
*Use leftover hamburger buns to make garlic bread, add butter and garlic and toast in the oven until they are the desired crispiness you like.

Black Bean Burgers with Sweet Potato Fries

2 black bean patties from the deli $2.38
2 leaves of lettuce $0.30
1 roma tomato diced $0.40
1 avocado sliced $1.79
1 shallot sliced $1.00
1 package Alexia Sweet Potato Fries $2.29
2 Rudi’s Hamburger Buns $0.92

Total= $9.08

*Add your own seasonings to frozen fries, it saves $0.70. Black pepper and cayenne pepper are amazing on these, you can also use chili powder.

Pork Steaks

2 pork steaks $5.40
1 package frozen Stahl butternut squash $2.49
1 page frozen Stahl frozen spinach $2.49

Total= $10.38

*Grill the steaks, I get these when I’m craving a beef steak, it is much cheaper

Breakfast

1 package refrigerated immaculate baking biscuits $4.09
4 eggs $0.68
½ package Applegate Farms Turkey Bacon $2.00
1 package Cascadian Farms Hashbrowns $3.29

Total= $10.06

Pizza

1 lg pizza from the deli $11.99
*Choose any 3 veggies or 2 veggies and 1 meat topping
Green Leaf Lettuce $2.29
Romas $0.60
Carrots $0.40
Shallot $1.00

Total= $16.28